Health benefits of superfoods

Don’t we all just love superheroes? They are strong and powerful and they fight the bad guys to keep the common folks safe and secure. Much like them, we have certain foods which we can safely call superfoods. They are packed with nutrients and provide our body with more nutrition in lesser quantity, making them vital to be included in our diet. They help fight diseases and have many health benefits. Yes, in other words superfoods are no less than superheroes for us. And as superheroes live under disguise amongst the common people, the superfoods too, seldom get the recognition which they deserve. Let us try and unmask some major superfoods that we must incorporate in our diet. These will not just benefit your body, but also help in keeping your skin youthful and your organs healthy. The benefits of these superfoods are visible both inside and outside.

Green Tea

green tea has become a rage and is a low-calorie drink that helps beat stress, aids in weight loss and also keeps your body healthy by fighting infections. Some skeptics may have their doubts regarding the benefits of this tea but the truth is that no matter whatever doubts you have, the fact remains that the tea is known for its benefits. Green tea shows results on the outside and internally as well. It is packed with antioxidants helping your skin get that glow while at the same time boosts your immunity too. The catechins in green tea are retained in more quantity than in other teas as it is not processed. It is these catechins which are the main source of antioxidants. Drinking green tea regularly helps reduce bad cholesterol and also promotes smooth blood flow. In this way, it helps reduce the risk of heart related ailments like hypertension, high blood pressure and heart strokes. The tea while eases the load on the heart, works to keeps the brain up and running. Green tea keeps you feeling fresh.

Oatmeal

If you are not having this in your breakfast, it is time to make some changes in your regular breakfast menu. A food item that reduces bad cholesterol, helps in digestion and improves metabolism should be consumed in the morning. Oats contain both soluble and insoluble fibers; they work to keep your gut healthy and are great for your intestinal health. Not only do they provide an adequate level of protein to the body, they also keep you full for a longer time so you do not have hunger pangs very soon. Oats have a special fiber in them called beta-glucan. Some studies suggest that this fiber is linked to lowering the cholesterol levels in the body and is good for keeping the skin wrinkle-free and suppressing the signs of ageing. So this makes it a superfood that should be a part of your daily diet. There are different varieties of oats available in the market including instant ones that do not take much time to cook, so pick what you like.

Salmon

A list of superfoods without a mention of this fish would surely be incomplete. Salmon is packed with protein and essential omega-3 fatty acids. A salmon a day will take care of your body’s need for fatty acids. These are essential as they help prevent cancerous formations. Also, they make the bones strong and healthy and conditions like osteoporosis and other bone debilitating conditions are kept at bay. Another way in which they help the bones is by reducing inflammation. Inflammation in the body causes ‘bone resorption’ which means that the bone tissue deteriorates. Fatty acids also make your skin look healthy and radiant. So include this superfood in your diet and consume it regularly to reap in its benefits. Make sure you cook it well before you consume it to avoid any bacteria entering your body.

Eggs

A relatively cheaper source of protein and omega-3 fatty acids, an egg contains all the essential nutrients that are required for the healthy functioning of your body. Eggs firstly are very good for the eyes. They have two antioxidants which are known as Lutein and Zeaxanthin which protect the eye against conditions like cataract and macular degeneration. And much like oatmeal, eggs end up keeping you feel full for a longer time. There is a common myth attached to the consumption of eggs that they raise the risks of heart attacks, but if there are studies done to support this claim, alternatively there are studies that claim that eggs convert bad cholesterol into good. So, in conclusion eggs taken in moderation can serve all your daily nutrition needs. Many nutritionists suggest eating one egg a day and not more, especially if you are eating the yolk as well. Most fitness enthusiasts prefer eating egg whites from several eggs and skipping the yolk as that is what leads to higher cholesterol.

Almonds

No rewards for guessing here! Often called the “king of nuts” almonds as we all know are the most easily accessible nuts that promise high concentration of nutrients per calorie per ounce. One of the richest sources of vitamin E, eating almonds satisfy our need for vitamin E and this is linked to various health benefits but mostly they work wonders on your skin and reduce skin conditions like rashes and inflammation. Vitamin E reduces age-related signs on the skin. The best way to consume almonds is to soak them overnight in water and then to eat them fresh the morning after. This helps release the enzyme lipase that help in the digestion of fats. Almonds are a fantastic source of antioxidants which are the secret behind you holding on to your youthful skin. Almonds, like all nuts have low carbohydrates content but are rich in fiber, protein and healthy fats. So these are great to munch on especially for people who suffer from diabetes. Almonds are also given little credit for containing a very little talked about mineral magnesium. Magnesium usually is required for the proper functioning of the metabolic system. And if you are looking to make the most of your weight loss diet programme, add a couple of almonds in the chart, they make for a good way to reduce weight. According to a study, just four almonds a day are enough.

Spinach

If you are a ‘90s child, you will be well aware of Popeye and his superfood spinach. Filled with vitamins (A, E, D and K) it helps keep vision and health of bones intact. The vitamins in spinach build our immunity and keep the skin looking healthy with a youthful glow. One cup of spinach usually fulfills our daily requirement of calcium. But a word of caution while treating yourself to crunchy leafy diet. Spinach if not properly washed may become host to bacteria like E coli. These might get ingested and create trouble internally. So the best way to consume it is by cooking it as that will kill any chances of a microbial presence in the vegetable. Spinach is a great source of iron and it keeps the nails and hair healthy and nourished. So include this in your daily diet in the form of soup, curry, warm salad, etc and don’t miss out on this favourite superhero food.

Pumpkin

You were not really expecting this on this list, were you? Well pumpkins are underrated when it comes to their dietary benefits. It is a low-fat food which is rich in vitamins A and C, helps in eliminating the signs of ageing and is good for the overall health of our skin. Pumpkins also have plenty of carotenoids which not only lend them their colour but also help protects our body’s cells. They are excellent sources of fibers for our body. Again like all fibrous food items they too help in keeping your stomach in proper health and functioning and also fight away hunger by keeping you feel full for a longer time. Pumpkins have always made their presence time and again in fables and lore as vegetables associated with charms and magic. In reality too they are magical in a way that they help improve your mood and even work as sleep inducers. They have an amino acid in them called tryoptophan which when eaten, signals the body to make more serotonin. This serotonin is a neurotransmitter that is often called the “feel-good” hormone which makes you unwind and relax. This helps you have good night’s sleep, that can work wonders for your overall health.

Blueberries

Blessed with an exotic colour these berries with a purplish hue are one of the most widely recognised superfoods. Blueberries are extremely rich in vitamin C and Vitamin K. Being from the fruit family they generally contain less of carbs and more of fiber and nutrients. Blueberries help in targeting the free radicals which are particularly harmful as they contribute to damaging cells and often result in lifestyle diseases. And you would ask how blueberries target the free radicals? It is because they possess a treasure trove of antioxidants that neutralise the bad effects of free radicals. Blueberries also help in preventing DNA damage and instead curb the process of ageing faster. They particularly help the brain in boosting and improving memory and cognition. Hence the overall brain health is promoted by regular intake of blueberries. Blueberries have a high anti-inflammatory effect on the body and that’s one of the significant health benefits that one can get from eating berries. Inflammation though is a defense mechanism of the body against diseases and illness but ironically it leads to other chronic ailments and can be extremely painful.

Kiwifruit

Now if this one is giving you a daily dose of massive health benefits, it is extracting a lot also from you in return! Kiwi is one of the most expensive superfoods on this list and it is so for a reason. Lush green fruit accompanied with a refreshing taste is a must have in the summers and not only for satisfying your taste buds but also because it comes packed with a lot of health benefits. Kiwis come packed with a bucket loads of vitamin C content- this might even be more than that of lemons and oranges. The antioxidants in them help fight free radicals that need to be curbed for the proper functioning of the human body. They also release serotonin that are great for inducing sleep. Kiwi contains an enzyme called actindain. This enzyme help neutralise protein. In other words, kiwi also contributes towards a better digestive health of a person. Kiwi is a good source of fiber as well. This is essential for lowering the risks of cardiovascular diseases and regulating blood pressure and blood sugar levels. Kiwi also has good amount of vitamin C and E and that helps keeping the skin also in perfect health. They are overtly alkaline fruits and hence reduce the effects of acidic food on our body and help main a balance in the pH levels in the body.

Sweet potato

Unlike regular potato, sweet potato is not so rich in carbohydrates and calories. Instead it has a high dose of vitamins (A and C) which are great for the human vision and building up the strength of immune system. It also consists of vitamin B, which is required for the overall functioning of metabolism in the body. Vitamin D requirement are also fulfilled when we gorge on this wonderful seasonal vegetable. They have good reserves of potassium in them. This helps in improving the state of our nervous system. Also for all those who are averse to drinking milk to fulfill their calcium requirement can have their fill of sweet potato and satisfy their calcium needs. The sweet potato also has magnesium and manganese in it which helps whenever there is a cut or a wound that needs healing. They are rich sources of antioxidants and help you fight diseases. And living up to their name they do have a lot of sweetness in them and are great sources of natural sugar.